A large new study published in The Journal of Nutrition examined how different beverages affect cancer risk. Researchers analyzed data from 189,000 participants in the UK Biobank, one of the world’s largest ongoing health studies. Participants were between 37 and 73 years old and provided information about their drinking habits. Drinks were classified into categories such as coffee, tea, sugar-sweetened beverages, artificially sweetened beverages, fruit juices, milk, and milk-based drinks. Every 8.5-ounce serving counted as one drink. Researchers followed these people for an average of 9 years and tracked who developed cancer and who died from it.
The results showed that people who drank more than 2 cups of unsweetened coffee a day had a 5 percent lower risk of getting cancer and an 11 percent lower risk of dying from it compared to people who did not drink unsweetened coffee. Similar results were seen for those who drank 2 cups of unsweetened tea, including green and black tea. They had a 6 percent lower chance of getting cancer and a 16 percent lower chance of dying from it. Participants were classified as unsweetened coffee or tea drinkers if they reported never adding sugar or artificial sweeteners. Those who occasionally sweeten their drinks might see different effects.
Both coffee and tea contain beneficial phytonutrients. Coffee is a rich source of chlorogenic acid, ferulic acid, coumaric acid, and caffeic acid. Tea provides catechins, flavonoids, and L-theanine. These compounds can help lower inflammation and oxidative stress in the body, both of which influence how cancer develops. However, these effects can be negated when large amounts of sugar are added. Sugar from beverages is often more rapidly absorbed into the bloodstream and can trigger an inflammatory response. A recent meta-analysis found that drinking sugar poses a bigger risk for long-term health than eating it.
How to make unsweetened coffee and tea taste good
For coffee lovers, there are ways to make plain coffee taste better. Start with high-quality beans. The volume and diversity of polyphenols vary in different coffee products due to bean variety, roasting techniques, and storage methods. Choose 100 percent organic arabica beans, as this variety has fewer bitter compounds and more brightness than robust blends. Add a dash of cinnamon, which adds warmth and a slight sweetness with no actual sugar. Mix in a collagen powder to support skin and hair health, as it adds natural creaminess to the brew. Avoid collagen powders with added or artificial sugars.
For tea, add a squeeze of citrus such as fresh lemon, lime, or orange to brighten the flavor. Use fresh herbs like mint, basil, or rosemary, or fruit like berries or peaches to infuse more flavor without sugar. This can be done when the tea is hot or when cold brewing tea overnight.
What about other beverages
The study also showed that sugary drinks, including sodas, flavored milks, and yogurt drinks, are linked to higher cancer risk, particularly for lung cancers. Drinking some 100 percent fruit juice, which contains only natural sugars, showed some protective effects. Pure fruit juice provides vitamin C and other plant antioxidants, but it lacks fiber. The study authors emphasized that too much fruit juice still provides a concentrated amount of sugar, and eating whole fruit would be more beneficial.
Coffee and tea are continually linked to better health outcomes, including cancer. It is easy to overload these beverages with sugar, which hinders these benefits. By making a few changes to preparation methods, people can enjoy these drinks unsweetened and still get their protective effects.
